Shin Splints and Running

What Are Shin Splints?

The definition of shin splints is pain or tenderness running up the inside, and sometimes the outside of the shin, from the ankle to the knee. They can vary in intensity, from slight discomfort to agonising pain every time you put weight onto your foot. Once shin splints hit, they can play havoc with your training schedule, but don't get disheartened. There are ways to prevent and abolish them for good.

Causes of Shin Splints / Treating Shin Splints / Preventing Shin Splints

What Causes Shin Splints in Runners?

1. Over-pronation has been identified as a common contributor to shin pain. If you experience the pain only on one leg this indicates a lack of balance – maybe you over-pronate more on this leg, or there's something in your hip / lower back area that needs attention. Get your gait checked! We offer natural gait analysis in-store or online gait analysis if you're not able to visit us.
2. Overuse or overtraining is a common cause, for example if you're coming back to running after a break, starting running or building up to a new distance (e.g. your first marathon).
3. Often the pain comes from a tightness in the calf, which then pulls round to the front of the shin.
4. Pain right on the shinbone suggests Medial Tibial Stress Syndrome (MTSS) that has been linked to a lack of bone density, possibly explaining why it's more common in teenagers and women. Inflammation and pain round the shin and lower leg area is more related to referred calf problems that feed into the tendons.
5. Poor running technique can contribute significantly. Find out more in Running Technique to Help Avoid Shin Splints »

Shin Splints Treatment

1. Shin Splints Exercises

In this video are some exercises to help fix shin splints:

2. Strength Training

• Strengthen your calf with single leg squats. See video here
• Practise core, Pilates style, exercises to balance out the body. See video here

3. Stretches for Shin Splints

Running through the pain is not going to help. Really, at this point you need to stop training and start stretching. It may sound tedious, but it works. The best stretch (given by fantastic Physio, Simon Murphy) for not only the calf muscles, but also the hamstrings and glutes, is as shown above.

• Lie on the floor with your bottom as close to the wall as is comfortable.
• Rest your heels on the wall, hip distance apart, with straight legs (being careful not to rotate the knees outwards). Flex your feet (pushing toes towards the ground) for 30 seconds, then release for 30 seconds.

Repeat this 10 minutes in the morning and 10 minutes in the evening. For variety, work your legs out into a 'V' shape and then return to hip distance apart.

4. Ice the Shin

Put an ice pack onto the shin for 5 minutes. This will get the blood rushing to the inflamed area, and you will recover faster. It's best not to put ice directly on to the skin. You can either put crushed ice in a bag and cover it with a towel, or get a re-usable hot/cold pack.

5. Go for a Massage

Shiatsu massage is particularly good, as it targets the pressure points and releases the acute tightness, so that the blood can flow more easily again. You will walk away from the therapist a new person! If you're based in London, Jeanette Houchin is great.

6. Invest in a Massage Roller

These tools are invaluable in both treatment and prevention. You can alter the amount of pressure on the muscles by leaning more or less body weight onto the area. It is a perfect compliment to stretching as it gets deeper and really gets the blood pumping. Not too comfortable, but productive!

Preventing Shin Splints While Running

1. Make sure you are wearing the correct footwear

It is very important to get your gait checked. We offer in-store Natural Gait Analysis, or Online Gait Analysis. Sometimes shin splints can come from a lack of anti-pronation support. This is because the arches drop, which in turn puts undue stress on the calf muscle and therefore the shin tendons. Equally, an over-supportive shoe can push the foot over, and result in the a similar pain. Once a shoe is fitted to the foot, they work in harmony together.

2. Mix up the terrain that you run on

When running on harder ground, the impact is higher, therefore you could find it beneficial to add some off-road running into your programme. This will be softer under foot, and less likely to cause problems with your calves.

3. Stretch your calf muscles religiously, even on rest days

Stretching is a key part of any running programme. In order to run our best, we need to do the maintenance work. It is best to stretch after exercise, when the muscles have warmed up. On the days when you are not running, still take 10 minutes in the evening to stretch out your calves and quads. This will make your next training session easier, and will help with 'tired leg' syndrome.

4. Improve your running technique

See our article: Running Technique to Help Avoid Shin Splints »

5. Orthotic running insoles

Sometimes these are the answer. We'd be happy to advise you on them when you have your gait analysed.

6. Compression socks & calf Sleeves

Worn during and post exercise they really help to support the leg muscles and keep the blood flowing nicely to aid recovery.

Shin Splints Recovery

Q: How long before I can get back to running?

A: Unfortunately, it's impossible to say for sure. It depends on how acute the shin splints are. If you are able to stretch, ice or have a massage, then unless it is a severe case, you should be back training within a couple of weeks. Most importantly, don't give up!

This general information is not intended to diagnose any medical condition or to replace your healthcare professional. The exercises in the video are ones we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises or advice, stop and consult your healthcare provider.